Meal Prep Chicken and Rice Boxes

Five meal prep boxes of chicken and rice, prepared simultaneously in 40 minutes, covering Monday through Friday lunches. This is the foundational cutting meal prep — simple, consistent, and effective. Season properly and they don't have to be boring.

Ingredients

• 5 chicken breasts (approx. 180g each)
• 400g dry brown rice
• 400g tenderstem broccoli or green beans
• 2 tbsp olive oil
• 2 tsp smoked paprika
• 2 tsp garlic granules
• 1 tsp dried mixed herbs
• Salt and pepper
• Low-sodium soy sauce or hot sauce to serve

Method

1. Preheat oven to 190°C.
2. Place chicken breasts on a lined tray. Rub with 1 tbsp olive oil, paprika, garlic granules, herbs, salt, and pepper. Cover tightly with foil.
3. Cook the brown rice according to packet instructions.
4. Bake the chicken covered for 20 minutes, then uncovered for 8 minutes.
5. Meanwhile, steam or boil the broccoli for 4–5 minutes until tender. Toss with the remaining olive oil and salt.
6. Rest chicken for 10 minutes, then slice.
7. Divide rice between 5 containers (approx. 160g cooked per box).
8. Add broccoli and sliced chicken to each box.
9. Cool completely before sealing. Refrigerate for up to 4 days.

Nutrition Notes

Each box provides 48g of protein and a balanced macro split suitable for a cutting phase. Brown rice provides slow-release carbohydrates. Tenderstem broccoli is high in sulforaphane, a compound associated with inflammation reduction.